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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Oslug

In the 30 days ending Jun 30, 2015:

activity # timemileskm+ft
  orienteering4 6:45:14 17.61(23:01) 28.34(14:18) 163819 /51c37%
  trail trotting5 6:33:33 23.65(16:39) 38.05(10:21) 3402
  hill hiking2 4:48:01 14.41(20:00) 23.18(12:25) 3365
  walking1 4:05:27 12.55(19:33) 20.2(12:09) 2298
  strength2 2:24:00
  Total14 24:36:15 68.21 109.77 1070219 /51c37%
  [1-5]13 19:18:04
averages - sleep:6.8

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Tuesday Jun 30, 2015 #

4 PM

walking (bike, hike) 4:05:27 intensity: (1:05:50 @0) + (1:34:59 @1) + (53:15 @2) + (31:23 @3) 12.55 mi (19:33 / mi) +2298ft 16:40 / mi
ahr:94 max:133 shoes: Salomon speedcross 3

Scoping control locations for the mountain-O. Biked to pt on Middle Fork trail beyond which bikes aren't allowed, then walked from there. Saved 6+ miles of walking -- brilliant. Walked a little way up toward 'ball field' on O'Malley. At our far point, we bothered 4 huge bull moose about 400 feet downslope from us. Very impressive. En route back to the trail, spotted two brown bears along our path maybe 200 yds away. So climbed back up the hillside a bit to move away out of sight; they weren't interested. THEN, ran into a lynx lying on the trail - probably hunting robins. Didn't accomplish much on the control scouting but big score on wildlife.

Saturday Jun 27, 2015 #

5 PM

trail trotting 3:06:31 intensity: (32:13 @0) + (1:12:41 @1) + (51:27 @2) + (30:10 @3) 9.99 mi (18:40 / mi) +1748ft 16:01 / mi
ahr:100 max:133 shoes: Salomon speedcross 3

Mostly walked the uphill and trotted the downhill. Starting to scope out control sites and routes for the July 26 Mountain-O. Ended up going to Glen Alps to come down the gasline instead of back tracking. The middle fork trail was beautiful with wildflowers. Found a bunch of locations where the map and terrain/veg match that the mountain runners (non-Oers) could find without frustration. I like my fancy new hydration pack that can hold extra clothes, phone, pepper spray. Not sure about the new shoes (which zip-tie); too tall - rolled an ankle twice.

Wednesday Jun 24, 2015 #

6 PM

orienteering 1:14:10 intensity: (1:59 @0) + (3:25 @1) + (11:17 @2) + (51:16 @3) + (6:13 @4) ** 4.0 mi (18:33 / mi) +195ft 17:43 / mi
ahr:123 max:141 20c shoes: Sportiva blue trailers

Felt pretty good. Navigation mostly good, tho' I haven't gone back to look for better routes. My main aim was to beat Dan, who said he has just walking. We tied, right down to the second. If only I could get my shoes to stay tied... It was sort of a sprint - but twice as long. Nice course, easy controls.
C • Shoes 2

Tuesday Jun 23, 2015 #

Note

It occurred to me early this morning that I have no business going to Boise to trot about in ultra heat and sun at moderate elevation at my present weight and level of fitness. I really have not enjoyed some recent races because of the heat. So, I cut my losses and canceled today. Bummer.
C • we'll miss you 4

Monday Jun 22, 2015 #

5 PM

trail trotting 1:05:14 intensity: (12:59 @1) + (16:00 @2) + (32:58 @3) + (3:17 @4) 4.3 mi (15:10 / mi) +507ft 13:39 / mi
ahr:95 max:148 shoes: Sportiva blue trailers

Walk/trot with Lorene on the single track. She kept trotting up the hills; I finally had to tell her I'd had enough trotting. Hot. Then a beer in the sun on the deck.

Sunday Jun 21, 2015 #

5 PM

trail trotting 50:55 intensity: (10 @0) + (4:22 @1) + (5:57 @2) + (24:48 @3) + (15:38 @4) 3.35 mi (15:12 / mi) +422ft 13:35 / mi
ahr:127 max:143 shoes: saucony whites

Friday Jun 19, 2015 #

7 PM

trail trotting 42:32 intensity: (8:18 @0) + (4:53 @1) + (3:17 @2) + (19:35 @3) + (4:23 @4) + (2:06 @5) 2.74 mi (15:31 / mi) +319ft 13:59 / mi
ahr:117 max:197 shoes: Sportiva blue trailers

Wednesday Jun 17, 2015 #

Event: ARCT: Far North Bicentennial Park-O2
 
7 PM

orienteering race (Mile 2.2) 1:55:04 intensity: (3:30 @0) + (11:58 @1) + (56:23 @2) + (39:14 @3) + (1:53 @4) + (2:06 @5) *** 4.39 mi (26:13 / mi) +286ft 24:42 / mi
ahr:115 max:167 spiked:8/13c slept:7.0 shoes: INOV8 OROC 340

My spiking threshold is fairly low; it allows hesitation and stopping to look at the map and sharp turns within the circle. About a 3 minute error on #1, about 5 min on #2, and perhaps 15 min on #11. Fun course. I did well at deciding to relocate relatively early. Took a good fall on a trail and had to wimper for a little while; no blood but a nice bruised chin. Finished 3-4 out of about 10 finishers; I'm quite happy with that.
C • Spiking threshold 2

Sunday Jun 14, 2015 #

2 PM

hill hiking 2:03:26 intensity: (51:50 @0) + (35:35 @1) + (20:48 @2) + (15:13 @3) 6.3 mi (19:36 / mi) +1120ft 16:46 / mi
ahr:93 max:128 shoes: INOV8 OROC 340

Started out intending to perhap summit Wolverine, but it was just too stinkin' hot. Turned around at the big boulder.

Saturday Jun 13, 2015 #

strength 1:20:00 [2]

Shoulders with 2# weights. Lucy's toughs with Beatrice the ball. Rutgers hip stabilizers.

Friday Jun 12, 2015 #

6 PM

hill hiking 2:44:35 intensity: (24:57 @0) + (36:24 @1) + (31:08 @2) + (1:11:05 @3) + (1:01 @4) 8.11 mi (20:18 / mi) +2245ft 16:05 / mi
ahr:111 max:144 shoes: INOV8 OROC 340

Woohoo! Gorgeous day. Headed up Near Point alone. 47 min to the turnoff. 1:30 to the spur. 1:45 to the top. 2:45 to home. That's the fastest I've done it for a while. New set of flowers since last time - geraniums, chocolate lilies, blueberries. Home to the last night of Copper River king salmon.

Wednesday Jun 10, 2015 #

Event: ARCT: Storck Park Billy Goat
 
6 PM

orienteering race (Storck Park green) 2:08:00 [0] 6.0 mi (21:20 / mi) +900ft 18:41 / mi
spiked:4/9c shoes: INOV8 OROC 340

DNFd because I knew I was past the 9 pm cutoff and figured Dan was tapping his fingers waiting and I had stopped having fun and lost focus. It took me 45 minutes to find control #5 -- three different approaches all end up at the same alder patch. Finally squinted at the little patches of yellow and white and made more of an effort to figure out where it was relative to meadows and forest, and found it. Not the best place for a control. Beautiful variety of wildlflowers to admire as I climbed the hill to #3. Ran into a bull moose en route to 7 so detoured. Couldn't find the reentrant with #10 and lost interest. climbed over lots of deadfall to get back to the start. That map is always a lot of work - mountainside with lots of deadfall spruce.

Tuesday Jun 9, 2015 #

strength (shoulders, guts) 1:04:00 [3]

Full set of shoulders with 2# weights, full set of lucy's with the ball, start of hip stabilizer set until called for dinner of fresh grilled king salmon. Yum.

Sunday Jun 7, 2015 #

6 PM

trail trotting 48:21 intensity: (40 @0) + (4:35 @1) + (7:36 @2) + (33:43 @3) + (1:47 @4) 3.27 mi (14:48 / mi) +406ft 13:15 / mi
ahr:122 max:138 shoes: Sportiva blue trailers

Wednesday Jun 3, 2015 #

6 PM

orienteering race (Green on JBER) 1:28:00 intensity: (44 @0) + (3:08 @1) + (29:19 @2) + (53:52 @3) + (57 @4) *** 3.22 mi (27:20 / mi) +257ft 25:25 / mi
ahr:121 max:137 spiked:7/9c slept:6.5 shoes: INOV8 OROC 340

Nominal 4.4 km. "Spike" doesn't exclude legs with hesitation. I tried to focus on reading terrain at least as much as my compass, with mild success. The mapping is not great - very generalized. I was satisfied with my race and had the fastest time of any green. LOTS of fallen birch trees, which are not half as bad as spruce trees. Some of the map was awesome running. Beautiful evening. Lots of good cheer, and at least three groups new this year made the extra effort to get onto the military land. More than one member is proposing taking this out of our inventory because of access and fallen trees issues. I'm opposed -- we don't have enough superb areas to be so choosy.

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